Wednesday, December 30, 2015

December 30 2015


5 Rounds for Time of:

10 Jerks 115/75
10 Toes to Bar
10 Burpees


Barbell Row

Monday, December 28, 2015

December 28 2015

Don't wait for new days, new months or new years to start something.... Start now...

Class at 9AM, 5PM and 6PM
For Time:

30 Thrusters
90 Double Unders  (180 Singles)
20 Thrusters
60 Double Unders (120 singles)
10 Thrusters
30 Double Unders  (60 singles)

Rest until 10 Minutes on the clock and repeat, if not finished with first, rest until 11:00 minutes and start over, both should be performed for time, 20 Minute time cap.   


Back Squat

We still have openings for the 9AM classes if you know people interested spread the word...

Adult Group Fitness Class Rates and Schedule

Current Schedule:

Unlimited members may attend any of the classes available.  Members are encouraged to attend at least 3 classes per week.

Mondays –

Wednesdays –

Fridays –
5:00 – 6:00p

Saturdays – 8:30-9:30a

Rates: (Ask about DWC family discounts)
Unlimited Membership - $75.00/ month 
Drop in fee - $15.00/ class (subject to instructor discretion and class size) 
**** Special for new members:  6 Week trial for $65.00

Reserve your spot now, classes will be capped


Wednesday, December 23, 2015

December 23 2015

Class at 9AM, 5PM and 6PM Today
No Classes Friday

18 Minutes to Establish a 1 rep max Deadlift

(Do this in a minimum of 7 sets)


For Time:

10 Rounds of:

4 Burpees
6 KB Swings 53/35
8 Wallballs 

Rest 2 Minutes

10 Rounds of:

4 Deadlifts (@70% of Max)
6 Situps
8 Box Jumps

This whole workout is for time including the 2 minutes of rest between the two 10 rounders, 
26 Minute Cap for everything.  

Monday, December 21, 2015

December 21 2015

Strength and Conditioning:

5 Rounds for max load of:

7 Unbroken complexes of:

1 Power Clean 
1 Front Squat
1 Push Jerk
1 Back Squat
1 Push Jerk

Goal here is to not let go of the bar for all 7 rotations through the complex and to increase weight for five rounds or until a max is achieved.  If the bar is dropped within the complex you will have to start over with either less weight or try again in order for the round to count.  Rest as needed between sets.  Clusters (like in the video) will be allowed if you are proficient in each of the individual movements, otherwise we will require a pause after each movement for drilling and basic understanding purposes, this will be decided on by a coach.  

No Classes on Friday 
Regular schedule for rest of week

Friday, December 18, 2015

December 18 2015


21-15-9 reps for time of:

Thruster 95/65

Scale as needed

This workout is meant to be done as fast as possible with minimum breaks and in the most efficient way possible.  The standards we are looking for are hip crease below parallel to arms locked out overhead with the barbell and chin over the bar on the pullups starting from full extension every rep on the pullups, in the video below I am going chest to bar but all you are looking to do is get your chin above the bar today.  If the weight is not going to allow for a sprint we will scale it, unbroken reps are not necessary but you shouldn't have a weight that is forcing you to drop the bar every 3 reps.  If the pullups are not there yet we will do ring rows, jumping pullups, or use a band but no matter how the movements are scaled the standards will remain the same.  There will be a 10 minute cap which means the goal is to test your all out effort not to drag yourself through something too heavy or difficult for you to move fast.  Every time we do this workout everybody asks me what my time is, it has been a few years since I have tested it at this weight or as a stand alone workout, so Wednesday on my lunch break I walked in the gym loaded up the bar and tested it, my time was 3:13, not my best time ever but I stayed consistent throughout, kept the movements unbroken and was spent afterwards so I'm ok with it.  That's the outcome I want for you, so set a goal, figure out how you're going to attack it and go.  Hopefully we can get someone to beat me today because a win for you is a win for me....Get ready for some fun!!


Strict Press

Click here for Video

Wednesday, December 16, 2015

December 16 2015


As Many Rounds As Possible in 15 Minutes of:

10 Pushups
15 KB SDHP 53/36
20 Burpees
25 KB Swings 53/36
30 Walking Lunge Steps


Front Squat

Monday, December 14, 2015

December 14 2015


3 Rounds For Time of:

12 Deadlifts (275/185)
24 Box Jumps 
36 Wallballs

Scale as needed........Think roughly 60% of 1 rep max  for the deadlifts...
Unsure?  Ask a coach...
20 Minute Cap

Bench Press

Monday Morning Rant:

Every once in a while, after class, I’ll ask someone what they are going to go eat or, "What’s for dinner?" and I get an answer that makes me literally want to smash my head against the wall.  Sometimes it’s because of what they say they are going to eat but more times than that is what they are NOT going to eat.  The answer of “Nothing” or “I won’t be home and eating until 9pm” is just plain awful and destroying your hopes of recovering well or reaching any of your goals.  The simplest way I can put this is that the work we do in the 60 minutes of class is using up energy and nutrients that your body needs to repair, recover and stay healthy. No matter what your goal is you need to replace those nutrients and energy in some way.  After hard exercise there is about a 30-60 minute window in which your body wants and needs to replace those nutrients back to the exact areas we worked during exercise.  What nutrients?  Mostly, PROTEIN and SOME carbohydrates to help transport the protein.  So when you tell me I won’t be eating for two hours and it will probably will be pizza or pasta or a bowl of rice, congratulations you have just undone all the work you did today by missing the window and sending your metabolism into what is known as starvation mode. This metabolism shutdown not only won’t allow you to rebuild and recover but instead it will force you to store whatever you next take in next (The crap you wake up and eat because your "hungry") as fat because it thinks you might starve it again and it will need these fat stores for later.  This is why all your fat friends tell you, “I don’t eat that much!!”  What they really mean is they don’t eat that often and when they do, believe me, they eat!! Now like I said, that is about as simple as I can put it but there is a lot more complicated science to all of this that I won't get into but the bottom line is you need to quickly replenish yourself after working out whether you are trying to build muscle, lose weight or maintain your fitness.  I am well aware we are all busy and it is sometimes difficult to eat when we need to but no one really has an excuse nowadays, it is super easy to throw a scoop of whey protein into a shaker cup and bring it with you in your gym bag.  This is also hugely beneficial because it digests faster than real food and will start your muscles into recovery right away with a good protein/carbohydrate mix and useful amino acids to help get you what you need.  Should this replace your regular meal? NO, but it will at least set you into recovery the right way, avoid halting your metabolism and hold you over until you can get your hands on a dead animal and some vegetables.  If you have any questions let me know, unless that question is, “Will this make me bulky or muscular?” in which case don’t ever talk to me.  This is not about bodybuilding or turning women into a she-males this is 100% about recovery and you need it!  A couple of safe protein brands that I use or have used are listed below, there is a lot of crap and HYPE out there but I trust these products,  they have good protein/carb ratios, low or no sugar, simple ingredients for the most part and are MUCH better than nothing.  I can't comment on the FAD shakes of today that are all over everyone's FB newsfeed because I have no experience with them and haven't read the labels on them so I can't recommend any of those, I don't want to promote anything I haven't tried myself so I won't, even a good size glass of milk immediately after would be better than nothing if you can't spend the money on simple whey protein, and yes, I’m serious.  If you have questions on where or what to buy, ask a coach or do some trial and error research and find out what works best for you.

Friday, December 11, 2015

December 11 2015


10 down to 1 reps for time of:

Clean and Jerks 115/75
H.R. Pushups

30 Double Unders between each round 

A lot of people and gyms nowadays confuse the work we do with the kind of constant cardio group training of the past, (aerobics, zumba, dancing around doing whatever it is I see people doing in conventional gyms) and think that because they aren't able to be moving the entire workout the weight must be too heavy or the reps must be too much.  There are definitely workouts that you should be able to move through unbroken and continuously but there are also workouts where the goal is to get the work done and fight through it, if that means I need to put the weight down and breathe after 2 or 3 reps because its difficult that is fine not a reason to start questioning the load on the bar.  If you have truly moved a load quickly that you can only move safely for 2-3 reps I guarantee your heart rate is jacked, your muscles are being taxed and the stimulus necessary to cause adaptation is 100% being achieved and both your anaerobic and aerobic energy systems are being trained and benefiting.  Of course efficiency and safety in the movement comes first but if you have got both of these under control, don't be afraid to push yourself and gut it out every now and then, that's where the magic happens....


Back Squat 
3-3-3-3-3 w/ 2 Sec Pause in bottom position


Overhead Squat
3-3-3-3-3 w/ 2 Sec Pause in bottom position

This movement will be decided on an individual basis, those that are proficient in their squat (Hip crease below parrelel, upright torso, chest up, shoulders back) will be working on overhead squats those whose squat is a work in progress will be back squatting

Wednesday, December 9, 2015

December 9 2015


4 Rounds for Time of:

22 Burpee Pullups
22 Front Squats 95/65

Scale as needed, 20 Min Time Cap



Monday, December 7, 2015

December 7 2015


Three rounds for reps of:

Sumo deadlift high-pulls 75/55
Box Jumps
Push-press 75/55
Bike (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.


5 Sets climbing in weight of:

3 Strict Press + 3 Push Press

Friday, December 4, 2015

December 4 2015

Class at 9AM and 5PM Today


Each of the following couplets is for time and meant to be gone through as fast as possible.  Each will have a 5 minute time cap and a 1 minute rest between the different couplets- The sooner you finish the more rest you will get but even if you don't finish within the five minute cap you will still get 1 minute of rest before starting the next.

For Time:
50 Burpee Box Jumps 24/20
25 Situps

1 Min Rest

For Time:
50 Thrusters 45# Barbell for Men/35# for women
25 Toes to Bar

1 Min Rest

For Time:
50 KB Swings 53/36
25 Wallballs


Back Squat

Wednesday, December 2, 2015

Decemeber 2 2015


For Time:

50 KB SDHP 53/36
50 Deadlifts 115/75
40 Hang Power Cleans
30 Front Squats
20 Jerks
10 Thrusters

* Scale as needed so that each movement can be safely performed